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CrossFit Belleville – WOD

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WarmUp

5 min AMRAP

5 Air Squats

4 Burpees

3 Cook Squats

2 Dive Bombers

1 30sec Child Pose

Metcon (No Measure)

Strict Gymnastics

3 Rounds:

AMRAP 2:

20/15 Calorie Row

Max Strict Handstand Push-ups in Time Remaining

Directly Into…

AMRAP 2:

50 Double Unders

Max Strict Pull-ups in Time Remaining

* Rest 1 Minute Between Rounds

* Each Round is 4 Minutes On, 1 Minute Off

*14min

Metcon (No Measure)

Midline

3 Giant Sets:

10 Weighted Sit-ups

20 Sit-ups (Unweighted)

:30 Second Hollow Hold

*12 min

Metcon (No Measure)

Body Armor

14: Weighted Glute Bridges

12: Double KB Front Rack Box Step-Ups (6 Each Leg)

10: Alternating Pistols (5 Each Leg)

8: Strict Toes to Bar

6: KB Romanian Deadlifts

4: Bulgarian Split Squats (4 Each Leg)

*20 min